<!DOCTYPE html>
<html lang="zh-CN">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>跑步训练计划打卡系统</title>
    <link rel="stylesheet" href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/6.4.0/css/all.min.css">
    <style>
        * {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
            font-family: 'Segoe UI', 'Microsoft YaHei', sans-serif;
        }
        
        body {
            background: linear-gradient(135deg, #1a2a6c, #b21f1f, #1a2a6c);
            color: #fff;
            line-height: 1.6;
            min-height: 100vh;
            display: flex;
            padding: 20px;
        }
        
        .container {
            display: flex;
            width: 100%;
            max-width: 1400px;
            margin: 0 auto;
            background: rgba(0, 0, 0, 0.7);
            border-radius: 20px;
            overflow: hidden;
            box-shadow: 0 15px 40px rgba(0, 0, 0, 0.5);
        }
        
        /* 左侧导航 */
        .sidebar {
            width: 280px;
            background: rgba(10, 15, 35, 0.85);
            padding: 30px 20px;
            border-right: 1px solid rgba(255, 255, 255, 0.1);
        }
        
        .logo {
            text-align: center;
            margin-bottom: 30px;
            padding-bottom: 20px;
            border-bottom: 1px solid rgba(255, 255, 255, 0.1);
        }
        
        .logo h1 {
            font-size: 1.8rem;
            margin-bottom: 5px;
            background: linear-gradient(90deg, #00d2ff, #3a7bd5);
            -webkit-background-clip: text;
            -webkit-text-fill-color: transparent;
        }
        
        .logo p {
            color: #8c9eff;
            font-size: 0.9rem;
        }
        
        .nav-item {
            display: flex;
            align-items: center;
            padding: 15px;
            margin: 8px 0;
            border-radius: 10px;
            cursor: pointer;
            transition: all 0.3s ease;
            color: #e0e0e0;
        }
        
        .nav-item:hover, .nav-item.active {
            background: rgba(41, 98, 255, 0.2);
            color: #64b5f6;
        }
        
        .nav-item i {
            margin-right: 12px;
            font-size: 1.2rem;
            width: 24px;
            text-align: center;
        }
        
        .progress-container {
            margin-top: 30px;
            padding: 20px;
            background: rgba(0, 0, 0, 0.3);
            border-radius: 15px;
        }
        
        .progress-title {
            font-size: 1.1rem;
            margin-bottom: 15px;
            color: #64b5f6;
        }
        
        .progress-bar {
            height: 12px;
            background: rgba(255, 255, 255, 0.1);
            border-radius: 10px;
            overflow: hidden;
            margin-bottom: 10px;
        }
        
        .progress-fill {
            height: 100%;
            background: linear-gradient(90deg, #00d2ff, #3a7bd5);
            border-radius: 10px;
            width: 35%;
        }
        
        .progress-stats {
            display: flex;
            justify-content: space-between;
            font-size: 0.9rem;
            color: #bbdefb;
        }
        
        /* 主内容区 */
        .main-content {
            flex: 1;
            padding: 30px;
            display: flex;
            flex-direction: column;
        }
        
        .header {
            display: flex;
            justify-content: space-between;
            align-items: center;
            margin-bottom: 30px;
            padding-bottom: 20px;
            border-bottom: 1px solid rgba(255, 255, 255, 0.1);
        }
        
        .week-title {
            font-size: 2.2rem;
            background: linear-gradient(90deg, #00d2ff, #3a7bd5);
            -webkit-background-clip: text;
            -webkit-text-fill-color: transparent;
        }
        
        .week-nav {
            display: flex;
            gap: 15px;
        }
        
        .nav-btn {
            padding: 10px 20px;
            background: rgba(41, 98, 255, 0.3);
            border: 1px solid rgba(100, 181, 246, 0.5);
            border-radius: 30px;
            color: #bbdefb;
            cursor: pointer;
            transition: all 0.3s ease;
        }
        
        .nav-btn:hover {
            background: rgba(41, 98, 255, 0.5);
        }
        
        /* 训练卡片 */
        .training-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
            gap: 25px;
            margin-bottom: 30px;
        }
        
        .day-card {
            background: rgba(20, 30, 60, 0.7);
            border-radius: 15px;
            padding: 25px;
            box-shadow: 0 10px 25px rgba(0, 0, 0, 0.3);
            transition: all 0.3s ease;
            border: 1px solid rgba(100, 181, 246, 0.2);
        }
        
        .day-card:hover {
            transform: translateY(-5px);
            box-shadow: 0 15px 30px rgba(0, 0, 0, 0.4);
            border-color: rgba(100, 181, 246, 0.4);
        }
        
        .card-header {
            display: flex;
            justify-content: space-between;
            align-items: center;
            margin-bottom: 20px;
            padding-bottom: 15px;
            border-bottom: 1px solid rgba(100, 181, 246, 0.3);
        }
        
        .day-title {
            font-size: 1.6rem;
            font-weight: 600;
            color: #64b5f6;
        }
        
        .day-type {
            background: rgba(41, 98, 255, 0.3);
            padding: 5px 15px;
            border-radius: 20px;
            font-size: 0.9rem;
            color: #bbdefb;
        }
        
        .training-block {
            display: flex;
            margin-bottom: 15px;
            padding: 15px;
            background: rgba(0, 0, 0, 0.3);
            border-radius: 10px;
        }
        
        .training-icon {
            width: 40px;
            height: 40px;
            background: rgba(41, 98, 255, 0.3);
            border-radius: 50%;
            display: flex;
            align-items: center;
            justify-content: center;
            margin-right: 15px;
            color: #64b5f6;
            font-size: 1.2rem;
        }
        
        .training-details {
            flex: 1;
        }
        
        .training-time {
            font-weight: 600;
            color: #64b5f6;
            margin-bottom: 5px;
        }
        
        .training-desc {
            color: #e0e0e0;
            line-height: 1.5;
        }
        
        .check-container {
            display: flex;
            align-items: center;
            margin-top: 20px;
            padding-top: 15px;
            border-top: 1px dashed rgba(100, 181, 246, 0.3);
        }
        
        .checkbox-custom {
            width: 28px;
            height: 28px;
            border: 2px solid #64b5f6;
            border-radius: 6px;
            cursor: pointer;
            position: relative;
            display: flex;
            align-items: center;
            justify-content: center;
        }
        
        .checkbox-custom.checked::after {
            content: "\f00c";
            font-family: "Font Awesome 5 Free";
            font-weight: 900;
            color: #64b5f6;
            font-size: 1.2rem;
        }
        
        .check-label {
            margin-left: 15px;
            font-size: 1.1rem;
            color: #bbdefb;
        }
        
        /* 统计面板 */
        .stats-panel {
            background: rgba(20, 30, 60, 0.7);
            border-radius: 15px;
            padding: 25px;
            margin-top: auto;
            border: 1px solid rgba(100, 181, 246, 0.2);
        }
        
        .panel-header {
            display: flex;
            justify-content: space-between;
            align-items: center;
            margin-bottom: 20px;
        }
        
        .panel-title {
            font-size: 1.4rem;
            color: #64b5f6;
        }
        
        .stats-grid {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
            gap: 20px;
        }
        
        .stat-card {
            background: rgba(0, 0, 0, 0.3);
            padding: 20px;
            border-radius: 10px;
            text-align: center;
        }
        
        .stat-value {
            font-size: 2.2rem;
            font-weight: 700;
            margin: 10px 0;
            background: linear-gradient(90deg, #00d2ff, #3a7bd5);
            -webkit-background-clip: text;
            -webkit-text-fill-color: transparent;
        }
        
        .stat-label {
            color: #bbdefb;
            font-size: 1rem;
        }
        
        /* 响应式调整 */
        @media (max-width: 992px) {
            .container {
                flex-direction: column;
            }
            
            .sidebar {
                width: 100%;
                border-right: none;
                border-bottom: 1px solid rgba(255, 255, 255, 0.1);
            }
        }
        
        @media (max-width: 576px) {
            .header {
                flex-direction: column;
                gap: 20px;
            }
            
            .week-nav {
                width: 100%;
                justify-content: center;
            }
            
            .training-grid {
                grid-template-columns: 1fr;
            }
        }
    </style>
</head>
<body>
    <div class="container">
        <!-- 左侧导航 -->
        <div class="sidebar">
            <div class="logo">
                <h1><i class="fas fa-running"></i> 跑步训练计划</h1>
                <p>12周专业训练打卡系统</p>
            </div>
            
            <div class="nav-item active">
                <i class="fas fa-home"></i>
                <span>训练总览</span>
            </div>
            
            <div class="nav-item">
                <i class="fas fa-calendar-alt"></i>
                <span>训练日历</span>
            </div>
            
            <div class="nav-item">
                <i class="fas fa-chart-line"></i>
                <span>数据统计</span>
            </div>
            
            <div class="nav-item">
                <i class="fas fa-utensils"></i>
                <span>饮食计划</span>
            </div>
            
            <div class="nav-item">
                <i class="fas fa-cog"></i>
                <span>系统设置</span>
            </div>
            
            <div class="progress-container">
                <div class="progress-title">训练进度</div>
                <div class="progress-bar">
                    <div class="progress-fill" id="main-progress" style="width: 35%"></div>
                </div>
                <div class="progress-stats">
                    <span>第1周</span>
                    <span>完成35%</span>
                </div>
            </div>
            
            <div class="progress-container">
                <div class="progress-title">本周进度</div>
                <div class="progress-bar">
                    <div class="progress-fill" id="week-progress" style="width: 65%"></div>
                </div>
                <div class="progress-stats">
                    <span>7天</span>
                    <span>完成4天</span>
                </div>
            </div>
        </div>
        
        <!-- 主内容区 -->
        <div class="main-content">
            <div class="header">
                <div class="week-title">第1周训练计划</div>
                <div class="week-nav">
                    <button class="nav-btn"><i class="fas fa-chevron-left"></i> 上一周</button>
                    <button class="nav-btn">下一周 <i class="fas fa-chevron-right"></i></button>
                </div>
            </div>
            
            <div class="training-grid">
                <!-- 周一 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周一</div>
                        <div class="day-type">力量训练</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-dumbbell"></i></div>
                        <div class="training-details">
                            <div class="training-time">18:00 - 18:30</div>
                            <div class="training-desc">力量训练：高抬腿、深蹲、俯卧撑、平板支撑、弓步蹲、波比跳</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-stopwatch"></i></div>
                        <div class="training-details">
                            <div class="training-time">训练时长：25分钟</div>
                            <div class="training-desc">循环训练2-3组，组间休息30秒</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom checked"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周二 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周二</div>
                        <div class="day-type">短距离跑步</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-running"></i></div>
                        <div class="training-details">
                            <div class="training-time">06:30 - 07:10</div>
                            <div class="training-desc">短距离慢跑：1.5 km（轻松配速）</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-shoe-prints"></i></div>
                        <div class="training-details">
                            <div class="training-time">跑步要点：</div>
                            <div class="training-desc">保持能说话的速度，注意呼吸节奏</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom checked"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周三 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周三</div>
                        <div class="day-type">力量训练</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-dumbbell"></i></div>
                        <div class="training-details">
                            <div class="training-time">18:00 - 18:30</div>
                            <div class="training-desc">力量训练：高抬腿、深蹲、俯卧撑、平板支撑、弓步蹲、波比跳</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-heartbeat"></i></div>
                        <div class="training-details">
                            <div class="training-time">训练建议：</div>
                            <div class="training-desc">注意动作标准，避免受伤</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周四 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周四</div>
                        <div class="day-type">间歇训练</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-tachometer-alt"></i></div>
                        <div class="training-details">
                            <div class="training-time">06:30 - 07:10</div>
                            <div class="training-desc">间歇跑：400m慢 + 200m快 × 4组</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-exchange-alt"></i></div>
                        <div class="training-details">
                            <div class="training-time">组间休息：</div>
                            <div class="training-desc">慢跑或步行200米恢复</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周五 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周五</div>
                        <div class="day-type">力量恢复</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-dumbbell"></i></div>
                        <div class="training-details">
                            <div class="training-time">18:00 - 18:30</div>
                            <div class="training-desc">力量训练：可减少波比跳次数，做主动恢复</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-hands-helping"></i></div>
                        <div class="training-details">
                            <div class="training-time">恢复建议：</div>
                            <div class="training-desc">适当拉伸，为长跑日做准备</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周六 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周六</div>
                        <div class="day-type">长距离跑步</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-road"></i></div>
                        <div class="training-details">
                            <div class="training-time">17:30 - 18:30</div>
                            <div class="training-desc">长距离慢跑：2 km（全程能说话）</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-utensils"></i></div>
                        <div class="training-details">
                            <div class="training-time">补给建议：</div>
                            <div class="training-desc">跑后30分钟内补充水分和少量主食</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
                
                <!-- 周日 -->
                <div class="day-card">
                    <div class="card-header">
                        <div class="day-title">周日</div>
                        <div class="day-type">休息/恢复</div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-bed"></i></div>
                        <div class="training-details">
                            <div class="training-time">全天</div>
                            <div class="training-desc">完全休息或进行轻度活动</div>
                        </div>
                    </div>
                    
                    <div class="training-block">
                        <div class="training-icon"><i class="fas fa-walking"></i></div>
                        <div class="training-details">
                            <div class="training-time">可选活动：</div>
                            <div class="training-desc">快走、骑行或体姿拉伸（08:30-09:00）</div>
                        </div>
                    </div>
                    
                    <div class="check-container">
                        <div class="checkbox-custom"></div>
                        <div class="check-label">标记为已完成</div>
                    </div>
                </div>
            </div>
            
            <!-- 统计面板 -->
            <div class="stats-panel">
                <div class="panel-header">
                    <div class="panel-title">训练统计</div>
                    <button class="nav-btn">导出数据 <i class="fas fa-download"></i></button>
                </div>
                
                <div class="stats-grid">
                    <div class="stat-card">
                        <i class="fas fa-calendar-check"></i>
                        <div class="stat-value">4</div>
                        <div class="stat-label">本周完成天数</div>
                    </div>
                    
                    <div class="stat-card">
                        <i class="fas fa-road"></i>
                        <div class="stat-value">7.5</div>
                        <div class="stat-label">本周总里程 (km)</div>
                    </div>
                    
                    <div class="stat-card">
                        <i class="fas fa-stopwatch"></i>
                        <div class="stat-value">3:45</div>
                        <div class="stat-label">平均配速 (min/km)</div>
                    </div>
                    
                    <div class="stat-card">
                        <i class="fas fa-fire"></i>
                        <div class="stat-value">1,850</div>
                        <div class="stat-label">消耗卡路里</div>
                    </div>
                </div>
            </div>
        </div>
    </div>

    <script>
        // 交互功能
        document.addEventListener('DOMContentLoaded', function() {
            // 导航项点击事件
            const navItems = document.querySelectorAll('.nav-item');
            navItems.forEach(item => {
                item.addEventListener('click', function() {
                    navItems.forEach(i => i.classList.remove('active'));
                    this.classList.add('active');
                });
            });
            
            // 打卡功能
            const checkboxes = document.querySelectorAll('.checkbox-custom');
            checkboxes.forEach(checkbox => {
                checkbox.addEventListener('click', function() {
                    this.classList.toggle('checked');
                    updateProgress();
                });
            });
            
            // 周导航按钮
            const prevBtn = document.querySelector('.nav-btn:nth-child(1)');
            const nextBtn = document.querySelector('.nav-btn:nth-child(2)');
            const weekTitle = document.querySelector('.week-title');
            
            let currentWeek = 1;
            
            prevBtn.addEventListener('click', function() {
                if(currentWeek > 1) {
                    currentWeek--;
                    weekTitle.textContent = `第${currentWeek}周训练计划`;
                    updateWeekDisplay();
                }
            });
            
            nextBtn.addEventListener('click', function() {
                if(currentWeek < 12) {
                    currentWeek++;
                    weekTitle.textContent = `第${currentWeek}周训练计划`;
                    updateWeekDisplay();
                }
            });
            
            // 更新周显示
            function updateWeekDisplay() {
                // 这里可以添加根据周数更新训练内容的逻辑
            }
            
            // 更新进度
            function updateProgress() {
                const checkedBoxes = document.querySelectorAll('.checkbox-custom.checked').length;
                const weekProgress = (checkedBoxes / 7) * 100;
                document.getElementById('week-progress').style.width = `${weekProgress}%`;
                
                // 更新统计面板
                document.querySelector('.stat-value:nth-child(2)').textContent = checkedBoxes;
            }
        });
    </script>
</body>
</html>